Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
7 Jul

Primal Breakfast Suggestions for People on the Go

The all-American breakfast smorgasbord: cold cereal of every variety (from super colon blow to candy coated balls of sugar in the shape of the latest cartoon fad), toast, toaster strudel, bagels, croissants, donuts, coffee cake, pop-tarts, French toast, pancakes, blintzes, crepes, waffles, muffins, scones, hash browns, oatmeal, breakfast bars, breakfast squares, and now even breakfast “cookies.” (Do tell us what we’re leaving out. We know there has to be something!) We swear you could set the list to that Billy Joel tune. There’s a weekend challenge – anyone?

Whatever way you slice it, just reading the above list is enough to make your insulin rise. What is it about breakfast that is so darn carb-dependent? The most important meal of the day suddenly seems the most irksome, uninspiring, even ominous. You throw open the cabinets and fridge door on your way out, keys in hand. “What am I going to eat???” Too many of us end up just closing the cabinets with a frustrated, rushed muttering of expletives as we grab our bags and finally go. There’s a great way to start the day. (Just think: you get to sit through the morning meeting staring a hole through the gigantic box o’ donuts your supervisor brings every week.)

But what’s a desperate Primal person to do? They need something they can either prepare the night before, grab while running out the door, or prepare on-the-fly in a couple minutes or less. Consider this MDA’s Primal breakfast menu – for those on the go.

The Incredible, Edible Hardboiled Egg!

Hardboiled Egg

The hardboiled egg can be the basis for many a meal-on-the-go. Peel, pack and top with a dash of S&P the night before.

Here is a quick way to “Peel” Hardboiled Eggs without Peeling.

Mini Crustless Quiche


This is a great weekend recipe that will keep giving for much of the week ahead.

Cook ½ lb. meat of choice. Nitrate-free bacon or ground pork with some crushed fennel seed works well. Saute ½ cup veggies of choice such as mushrooms, white onion, red bell pepper, spinach or scallions. Mix together with ¼-1/3 cup cheese of choice. Set aside.

Whisk 5 eggs and ¾ cup heavy cream, and pour into muffin tins. (Use foil cups if desired.) Add meat and veggie blend to each cup of egg mixture.

Bake at 325 degrees Fahrenheit for 25 minutes or until golden brown.

These can be stored in the fridge until they are ready to be eaten.

And definitely check out reader Joe Matasic’s recipe for what sounds like a delicious (and hearty) full size omelet.

Breakfast Salad

Breakfast Salad

Get a heaping serving of veggies along with some major protein. Add wedges of hardboiled egg and shredded bacon to fresh spinach leaves. Throw in some apple slices or nuts if you want. Store the night before in small sealed bowl. The next morning top it off with some olive oil and vinegar.



Throw a cup of Greek style yogurt, a handful of berries, a half a banana, ¼ cup coconut milk and some ice in a blender and mix! Add a tablespoon or two of flax seed for some healthy omega-3s.

Fruit and Nut Plate – Plus!


We suggest going mostly for low glycemic fruits like berries, cherries, grapefruit, figs etc.


Throw in some walnuts, almonds and slices of avocado for fat and protein. For more fat, protein and flavor, add a side of cottage cheese or some whipped cream cheese for dipping (perhaps naturally flavored with some pureed strawberries).

Lovely, Lovely Lox


Get a jump on the day’s omega-3s by enjoying a little lox in the a.m. Instead of the traditional bagel action, down it as is (background chanting included), spread it with the obligatory cream cheese on cucumber slices, or throw it in a quick egg scramble with some chopped chive.

Primal Fuel Shake

Another modest breakfast proposal. One we’d be remiss to not mention since Mark and all Worker Bees drink this stuff like it is going out of style. We promise it’s a winner and the ultimate grab and go option. Loaded with protein and flavor, we think it holds its own in the menu line up. Run 2-3 scoops with some ice through the blender. Add berries or nut butter to make it your own designer creation. Dark Chocolate is our best-seller, but Vanilla Creme works a bit better with fruit additions.

Caprese Salad

Caprese Salad

Simple as pie. All you have to do is make sure you have fresh basil, buffalo mozzarella, and some ripe tomatoes on hand. Slice, layer and top with salt, pepper, extra virgin olive oil and some balsamic vinegar. To add some meat to the mix, a side of tuna salad is a great accompaniment.


Stir Fry

Don’t let last night’s dinner leftovers go to waste. Eating “dinner food” for breakfast can take some getting use to, but with a little practice “dinner food” and “breakfast food” just become Primal food.

Once you learn to appreciate all types of food for breakfast you may find yourself cooking a little extra the night before to make eating on-the-go that much easier. Grill an extra chicken breast or salmon fillet, steam or sautee a few more veggies and toss it all in a bowl to make breakfast a cinch.

One last note: We understand that people are busier than ever. With that said, many proper breakfast recipes (scramble some eggs, cook up some bacon etc.) don’t really take all that long to prep and cook. Getting out of bed 10 or 15 minutes earlier could be the difference between a handful of nuts for breakfast and something much more satisfying.

All these recipes are just the tip of the iceberg. We know there are many ways to breakfast Primal-style. Anyone? Additional suggestions for the menu? In the meantime, enjoy!

terriseesthings, Viewoftheworld, fille de photo, Such a Groke, Crimsonsilk, Baha’i Views / Flitzy Phoebie, Dan4th, hooverdust, jvnunag, jilldoughtie Flickr Photos (CC)

Further Reading:

The Whole Series of Eat This Today, Feel Better Tomorrow: 1, 2, 3, Intermittent Fasting, Special Occasions and Dessert Editions

Healthy Options for Seedlings (and Adults Too!)

7 Tips to Get out of Bed

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You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Never go out of the house without a good breakfast! Egg and tomatoes with pepper is nice. Also try egg, tomatoes, ginger and fresh garlic omelet! yum!

    Alan wrote on April 9th, 2011
  2. Can you have peanut butter, yogurt, and

    Mary Randolph wrote on April 12th, 2011
  3. Coconut milk smoothies with bananas work too. I like to toss in some walnuts or pecans and sprinkle in some nutmeg.

    My favorite though? Whipped cream with bananas and walnuts. Oh yum!

    Ruby wrote on April 19th, 2011
  4. Just made some mini crustless quiches, with bacon, mushrooms, spinach and goats cheese – yuuuuuuuuuuuuuum!!! Just tried one and oh my word… will be making these on a regular basis 😀 And the smell while they were baking was heavenly… I’m in love! LOL

    Jo wrote on June 15th, 2011
  5. Don’t think I saw anybody say anything about it….but the song Mark was referring to was We Didn’t Start The Fire! Do I win??

    Ben Young wrote on July 12th, 2011
    • I think you had to set super carb heavy breakfast foods to the TUNE of ‘We didn’t start the fire” and then you won.

      I was trying in my head… then I figured I could be doing something more productive with my time. 😉

      Val wrote on October 31st, 2011
  6. Thank you for all of the wonderful suggestions. I had been eating bacon (no nitrates or nitrites) and eggs but my ankles were swelling. I stopped the bacon this week and the ankles are better. I think I’m going to try greek yogurt and fruit this week and see how I do.

    Pink wrote on September 19th, 2011
  7. You guys are making me miss my blender! :( Vitamix on my Christmas list. I miss my smoothies!

    My kids and I love pumpkin paleo pancakes. :) Coconut flour and almond milk with eggs and pureed pumpkin. So yummy!

    Val wrote on October 31st, 2011
  8. I need suggestions for breakfast ideas that are sans dairy/meat/oil. We are fasting with our church. Any ideas???

    itsrainingcake wrote on November 16th, 2011
    • fish…lox,tuna, leftovers from dinner..
      and veggies.
      ground nuts with coconut milk makes a fake hot “cereal”.

      Hopeless Dreamer wrote on January 10th, 2012
  9. Vegetables? Are all three verboten all at the same time?

    praetgee wrote on November 19th, 2011
  10. I add a tablespoon per cup of coconut oil to my berry smoothies, adds a subtle cocnut flavour! yum!

    Kate wrote on January 3rd, 2012
  11. Hello confusing. Many of these recipes have cheese and dairy. How can you possibly call these “primal”? This has been a comment in multiple posts with no response.

    David wrote on January 6th, 2012
    • Because the Primal plan allows for some dairy as long as you tolerate it well. Some people choose to eliminate dairy because they are sensitive to it or to accelerate weight loss, but others do just fine with it. I think that the paleo eating plan calls for wholesale elimination of dairy, maybe that’s what you’re thinking of?

      Danielle wrote on January 6th, 2012
  12. Good day everyone,

    Maybe I’ve missed seeing this on the website; but can anyone give some good examples of whey protein powders? I am interested in making breakfast smoothies with it.

    LeNeen wrote on January 29th, 2012
  13. Anyone tried freezing the crustless quiches?

    I’d love to make a batch of these up as I never seem to have much food inspiration at ‘breakfast time’ so grabbing a couple of these on my way out the door to scoff down when I get hungry would be great.


    John wrote on June 16th, 2012
  14. I love eggs, and so your “primal breakfasts’ rock in my book, but what about egg’s high arachadonic acid issue as per Dr. Barry Sears’ “Zone diet.”

    Evie Lessard wrote on March 2nd, 2013
  15. When in a real hurry, I scramble two eggs, pour into a saute pan with a little EV olive oil, then add a big handful of packaged cole slaw mix (shredded cabbage,carrots), flip it, add some good Italian cheese, fold it and serve with a different veggie or salsa garnish. Yum.

    Evie Lessard wrote on March 2nd, 2013
  16. That egg stuff is great, as long as you don’t have an intolerance to eggs. Then on top of that, there is diverticulosis. There is no fruit with seeds, no vegetables that has seeds, no nuts. Let me tell you it ‘s very difficult to not eat Caribs like you mdntined. Also, forgot to mention, lactose intolerant.

    Becky wrote on March 3rd, 2013
  17. I don’t understand all the recipes that include dairy (like your smoothie recipe). I thought Paleo was supposed to cut out all dairy…

    Ellen Smith wrote on March 6th, 2013
    • Paleo cuts out dairy, but this is Primal, where dairy is allowed.

      Saret wrote on March 7th, 2013
  18. I assume the smoothie is to be combined with one of the other recipes – as it is largely glucose and fat?

    Jonathan wrote on April 2nd, 2013
  19. I have pretty bad hypoglycemia, and even this talk of working out without eating makes me feel faint. Would primal eating help solve my hypoglycemia?

    Carson wrote on July 25th, 2013
    • Yes, I’m sure that there are more people in our community that can help you with that. My son had pretty serious hypoglycemia symptoms that go away completely when eating primally. He’s 10 and burns through his food pretty fast so I try to restrict grains (big spikes) and sugar while giving him plenty of protien and fats along with the veggies and any fruit that he’ll eat. Don’t be afraid ot throw out the carbs like grains, beans, sugar, processed foods, etc. and then increase your intake of good fats (butter, coconut oil, fat from grass fed meats) as well as good protein sources. Enjoy, life is going to get better for you. You may feel as if you are going thru drug withdrawls if you eat a lot of grains presently, push through that, it goes away.

      2Rae wrote on July 25th, 2013
      • Thanks for replying so fast! My family has always been advocates for organic, locally grown food, and I’m so happy there’s a diet that does the same. I have been a vegetarian for nearly twenty years though (that’s how old I am!) but recently started eating meat. I do well with chicken and bacon, but I don’t know if I’ll ever be able to eat beef easily, so going fully primal is a bit daunting. Though I’m already cutting WAY back on grains, I doubt I’ll be able to give them up completely (I’m living in Japan for several months soon), so I’m starting with limiting them severely–the occasional slice of bread, noodles in soup, etc. I don’t think I’ve eaten any in the past couple days though and I already feel great (plus I ate the equivalent of an entire bunch of kale today at lunch!) I can’t believe how much more alert I feel; before I was always yawning and having headaches. I really hope I’ll be able to keep it up!

        Carson wrote on July 26th, 2013
  20. Wondering about some breakfast suggestions and protein suggstions, for me. I am allergic to peanuts, coconut, almonds, hazlenuts etc… as well as different kinds of seeds, anything like that. which can eliminate many things like home made protein bars etc… I’d love some suggestions.

    Erin wrote on March 8th, 2014
  21. My two current breakfast faves:

    Saute about 1 cup shredded cabbage in coconut oil. As soon as it starts to go soft around the edges, toss in one diced tomato and one chopped spring onion (=scallion), and stir it all together. Then whisk one egg with a good slosh of cream, and pour over the veg in the pan. When it’s almost set, turn spatula-fulls of it over (it breaks up – it’s more like scrambled eggs than an omelette, but tastes good in whatever-sized pieces), give it a little longer to set the other side, transfer to a plate and season to taste with salt and pepper. (White pepper gives it a bit more “bite” than black pepper, but either is good.)


    Make a big batch of “spinach” curry (look for a recipe for Palak Paneer, using whatever dark green leaves you like – the recipes usually say spinach, but I’ve made my last two batches with Swiss chard (aka silver beet here in Australia). Dollop a couple of serving-spoons-full in the bottom of a soup plate (without rice, obviously…), top generously with full-fat/Greek yoghurt, and top with a fried egg – YUM! :-)

    Liz wrote on January 8th, 2016
  22. One of my favorites is a sort of egg and green bean hash. I roast green beans in the oven on the weekend with salt, pepper, and tons of dried minced garlic. Then I throw them in a bowl in the morning and microwave them while frying up some over easy eggs. Throw a big chunk of butter on top of the green beans and the eggs on top. This coats the green beans with richest most delicious egg yolk/buttery/garlicky flavor! I have it nearly every morning and it takes less than 10 minutes!

    Marina wrote on March 31st, 2016

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